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That’s right, I double dog dare you! (What’cha gonna’ do about it?! Huh?)
If you’re just starting into your spring exercise routine, try this as soon as possible. If you’re well into your routine, just choose the next high-mileage, high-impact, or race day.
After your workout on that day, use arnica oil (yes, you can use gel, or icy hot, or some other something but I prefer just the straight up arnica extract in olive oil -
Arnica Oil
I buy mine at People’s Food Co-op and it looks like the picture above. You can probably get it at New Seasons, Whole Foods, Food Front, or the Alberta Co-op as well.) ANYHOO, after you work out choose one leg, arm, what have you (preferably a limb that’s giving you a bit of trouble) and work the arnica oil into the area. And don’t confine it to just where you think it hurts. If your ankle hurts, rub the muscles all the way up to the knee – the big muscle on the front of the leg and your calf.
Don’t worry, you’ll probably feel some unpleasant things – burning sensation (from the rubbing, not from the arnica), tenderness, etc. Don’t hurt yourself, of course, but don’t wimp out either. Go slow, be gentle, but use long gliding motions to strip through the whole area. Take about five minutes to do this and then stretch the limb. After that, leave the oil on.
Why just one limb? Because if you’ve never done this before you will most likely be astounded during your next workout at the difference between the treated and untreated limbs. This is a lesson in self-care. Most likely, the treated limb will be quicker to warm up during your next work out, more responsive overall, easier to stretch, and all around happier.
But, really, why do this? Because I think experiencing this is the best demonstration of the power of self-care. Even if you don’t take time after every workout to take care of stressed-out body parts, this will hopefully persuade you to at least pay attention to the most unhappy areas.
Now, go drink a liter of water!
That’s right, I’m talking to you. The weather’s warmer, the pasty legs are starting to peek out, and we’re all feeling frisky.
As you go through the process of moving into your spring and summer workouts, keep a close eye on your injuries. And think about injury in a broader way than rolling your ankle or dislocating your shoulder.
Pay attention to the small things, the things you normally work through and then forget about once you’re home. Take two minutes (time yourself) after your done with your workouts to recall and write down any little inconsistency you felt. Was your knee feeling tight, was the outside of your foot feeling achy, did you feel a stabbing pain in your shoulder on a couple of your more labored breaths?
Tracking these small things and taking care of them before they become big things can help you avoid a big injury. Or, once you’re injured, they can give your bodyworker or other care provider valuable information about how to help you recover the fastest.
Now, go drink a liter of water!
